Friday, January 20

Today is Friday, January 20. This week’s practice to expand your vitality is feeling good about your journey. If this option is a tool that is appealing to you, please join us.

Think about this: It’s often the unknown parts of the journey that helps us grow and acquire new skills. Tap into courage (yours or someone else’s) to move forward on your journey and accept that with each step forward, you encounter new blessings and challenges, you see things from new perspectives, and you learn and level up in life. Each time you level up, you expand your potential and grow your courage inside of you.

DGoV (Daily Gift of Vitality) Activity: This week, notice if you are having difficulty taking a step forward: making a healthy food choice, fitting in that outdoor time, making a social connection with someone you’d like to get to know better, going for that new career challenge. Think of a “You” in the past that is so proud of the ”You” today. When in doubt, consider making choices that will allow you in the future to feel so proud of yourself now. Enjoy the journey.

A quote by Morgan Freeman, “Challenge Yourself; it’s the only path which leads to growth.”

Thank you to Jessica Gale for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 7

Today is Monday, June 7, 2021.  Sitting quietly listening to the music of the birds and leaves moving with the wind.

 Try something new in June.  Experience a break from social media and news media. Instead, use the time to:

    • Write a letter to a friend or someone you would like to reconnect with.
    • Read a book in a different genre- maybe read a historical fiction book, a mystery, love story.
    • Update your aspirations and goals.
    • Try a new physical activity routine.
    • Practice meditation.
    • Add to your gratitude journal.
    • Color, draw, paint.

Photo by Lenin Estrada

 Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Bhavya Choudhary.  “Try new things and discover yourself every single day.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

 With gratitude and appreciation for all beings,

 Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 2

Today is Wednesday, June 2, 2021. Beautiful planters on doorsteps. Lots of new landscapes.

Try something new in June. Start with new musical sounds:

    • Explore a new music genre.
    • Listen to a new musical release.
    • Create a new playlist.
    • Share playlists with others.
    • Play new music for your instrument.
    • Learn to sing new songs.
    • Write new lyrics.
    • Try a new instrument.
    • Watch a musical.

Photo by Sudhith Xavier

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Beethoven, “Music can change the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 16

Today is Friday, April 16, 2021. Another weekend to refresh. Energized by all the new greenery.

Ascending through April. Personal growth can be fun, consider learning or incorporating a new hobby:

    • Gardening
    • Photography
    • Cooking
    • Kite flying
    • Riding a bike
    • Scrapbooking
    • Writing poetry
    • Woodworking
    • Music immersion

Photo by: Agnieszka Ziomek

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Robin Sharma. “The swiftest way to triple your success is to double your investment in personal development.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 14

Today is Wednesday, April 14, 2021. Midweek pause, listening to the loud ducks, appreciating the bright spring flowers. Aah.

Ascending through April. Schedule time for self-reflection, to raise personal awareness and connect with yourself, a Refresh.

Practice Self Reflection and Refresh through journaling.  Consider the following prompts.

    • What went well today, what didn’t go well today?
    • What negative mindsets can I let go of?
    • What are my strengths for achieving my dreams?

Photo by: Fran Lee

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Thich Nhat Hanh, ”Choose to be in touch with what is wonderful, refreshing, and healing within yourself and around you.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 9

Today is Friday, April 9, 2021. The trees are filled with budding leaves waiting to bloom. Some have flowers.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment.

    • Explore a Focus Meditation.
    • Select an object to focus on perhaps a flower, a vase, a candle, a crack in the sidewalk.
    • Pay attention to all the details: fine lines, sounds, scents, textures.

Photo by: Fran Lee

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Eric Butterworth, “Don’t go through life, grow through life.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Experience Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 7

Today is Wednesday, April 7, 2021. Old and new plants combine to create beauty for others.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment.

    • Allow time to listen to music without words. Pick a new artist or genre, choose a classic or something new, or a known favorite.
    • Listen to all the instruments, tones, tempo and how they affect you.
    • Make a note of what brings out the feelings you enjoy.

Photo by: Artur D.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Denzel Washington, “Success? I don’t know what that word means. I’m happy. But success, that goes back to what in somebody’s eyes success means. For me, success is inner peace. That’s a good day for me.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Experience Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 5

Today is Monday, April 5, 2021. Every morning, seeing new flowers in bloom, ducks so happy and sprouts are emerging.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment. 

    • Find a rhythmic activity you like, like walking, jogging, swimming, knitting, rocking, belly breathing, and do it.
    • Notice the thoughts that come up and flow through your mind during the activity.
    • See where your mind goes and allow yourself to just be an observer.
    • At the end of the activity, you may want to jot down some notes about what you learned.

Photo by: Jodie Righos

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Eckhart Tolle, “Wherever you are, be there totally.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
    • Experience Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Friday, April 2

Today is Friday, April 2, 2021. Mornings get more beautiful with appreciation for the present and hope for the future.

Ascending through April. We keep leveling up. Transitions can move us forward. There are constant reminders in nature with seasonal transitions.

    • Knowing things change, consider who or what you want to recognize and appreciate right now.
    • What’s wonderful? Beautiful? A blessing?
    • Allow that feeling of appreciation, gratitude, love, joy, awe – all of it- flow freely.
    • You may choose to share that positive energy with someone else and expand it.

Photo by: Maarten Deckers

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Bernice Johnson Reagon, “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Now, shrug your shoulders up and down multiple times and let your arms dangle.
    • Shake out or jiggle your legs.
    • Reach your arms overhead and stretch up and out.
    • Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, March 31

Today is Wednesday, March 31, 2021. Every day, here in the neighborhood, there appears to be more blooms. Seeing more birds and animals, there is more movement.

Finding meaning this March. March marked the one-year mark for the Daily Gift of Vitality (DGoV). This month, we have been exploring and connecting with what is meaningful. Let’s finish the month with a focus on taking that meaning as we move forward.

Set up for a reminder to connect with what is meaningful to you.

    • Consider scheduling on the calendar the next time you will review or deliberately check in with what is meaningful to you.
    • Jot down the mindset or environment that will help you stay anchored to those things that are meaningful to you in the month of April. Keep it visible.
    • Keep a visual reminder or a photo of who inspires you to do the next thing.

Photo by: Monika Grabkowska

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Dalai Lama XIV: “Give the ones you love wings to fly, roots to come back and reasons to stay.”

Use this Mindfulness Activity to re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Now, shrug your shoulders up and down multiple times and let your arms dangle.
    • Shake out or jiggle your legs.
    • Reach your arms overhead and stretch up and out.
    • Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP